5 Things You Should Do If You’re Exercising For Weight-Loss

It takes more than a solid routine to burn extra kilojoules.

Aleisha K. Fetters |
1 February 2016

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Getting stronger is a beautiful thing. You start to see more definition and build more metabolism-boosting muscle. But according to new research in Current Biology, it also causes you to burn fewer kilojoules during each workout.

For the study, researchers examined 300 men and women, specifically their levels of physical activity and the number of kilojoules they burned each day. They found that while moderately active people burned about 830 more kilojoules per day than the most sedentary participants, the most physically active people didn’t burn any more kilojoules than those who were only moderately active.

If you’re logging kilometres on the treadmill and hours in cycling class in the hopes of torching more kilojoules, that’s seriously sucky news.

Here’s how your body makes up for the major kilojoules you torch at the gym: As you get used to your workouts, you might not burn more kilojoules – even if you’re consistently active, says trainer Mike Donavanik, “Think about your job. When you first started, there were some learning curves, it took more energy and more time, but you became more efficient,” he says. Exercise works the same way. Your body adapts to a specific demand. So you naturally become more efficient, and use less energy [aka kilojoules] to meet that demand.”

But that’s no reason to forgo exercise in the name of weight loss or, more importantly, fat loss. After all, you want to lose fat, not muscle. Right? One obesity study of 439 women found that those who ate healthy and exercised lost considerably more body fat than those who stuck with dieting alone.

So how do you make sure every sweat session helps you burn more? Follow these five rules of exercising for weight loss…

Get FIIT

When it comes to making sure your body never gets too comfy with your workout, you’ve got to cozy up to the FIIT principle. It stands for frequency, intensity, time and type – the four factors that determine the exact stress you put on your body during a given workout, says Donavanik. Changing up any one of them “surprises” and challenges your body in a new way. Remember, as long as your body is forced to adapt to progressively challenging workouts, it’s going to burn more kilojoules during every workout. It’s when your body gets used to your current workouts that things start to plateau. “Look to change one to two of these variables every four to six weeks and you’ll keep losing weight,” he says.

And HIIT

“High-intensity interval training is the way to go,” Donavanik says. In one 2013 study from Human Performance Laboratory at the University of Wisconsin-La Crosse, people who performed a 20-minute HIIT workout torched 60 kilojoules per minute – about twice as many as they did during long runs. Plus, with HIIT workouts, you benefit from the “after burn” effect, which a steady-state cardio just won’t give you. “So instead of burning 1040 kilojoules from your 30-minute session, you can burn up to 40 percent more throughout the next day or so as your body recovers,” says Donavanik. Follow the study’s lead: Perform all-out effort for 20 seconds, rest for 10 seconds, and repeat until you’ve hit four minutes. Rest one minute, then repeat to complete a total of four rounds.

Prioritise Clean Eating

“If you don’t pay attention to your diet, you can work out every day as hard as possible and not lose a single kilogram if kilojoules expended are equal to kilojoules consumed,” says Donavanik. What’s more, eating junk can make your workouts feel more difficult, so even if you think you’re pushing yourself to the max, you’re not, he says. And sub-max workouts, as you might have guessed, burn fewer kilojoules. He recommends limiting added sugar and focusing on eating lean protein, healthy fats, whole carbs from fruits, veggies and whole grains.

Pick Up Some Weights

More muscle equals more calories burned. After all, while a kilo of fat burns only two kilojoules per day, half a kg of muscle burns six – and takes up a lot less room, he says. That’s why, in a 2015 Harvard School of Public Health study of 10 500 adults, people who strength trained for 20 minutes a day gained less belly fat over a period of 12 years compared to cardio bunnies.

Don’t Forget to Fuel

While everyone thrives on a slightly different pre-and post-workout nutrition plan, research published in Sports Medicine shows that eating carbs before you hit the gym improves your performance during HIIT and endurance workouts alike. And tougher workouts burn more kilojoules – both during and after your workout, Donavanik says.

That explains why recent research published in the International Journal of Sport Nutrition and Exercise Metabolism found that downing coffee (or any caffeine) an hour before your workout can boost your post-workout kilojoule burn by 15 percent. After your workout, Donavanik recommends eating a meal that’s about 40 percent carbs, 40 percent protein and 20 percent fat. The combination will help your muscles recover, get your energy levels up, and have you burning more kilojoules as your body repairs… and, yes, adapts.

Looking for more weight-loss tips? Here are five treadmill hacks that will help your shave off the kilos. Want to kickstart your own weight-loss journey for summer and beyond? Get our Lean Body Blitz 12-week meal and fitness plan to turbo-charge your slim-down!